Wellness@Work: The best weekend-only workouts

You’ve probably heard the recommendation that adults need 150 minutes of moderate aerobic activity per week to achieve better health. That translates to about 30 minutes of exercise a day for five days out of the week.

Multiple studies suggest that if that doesn’t work with your schedule, getting those 150 minutes of exercise over two days – perhaps the weekend – is just as good and good for you.

If you are working out on weekends only, it’s important to make the most of the time you have while ensuring the workouts are effective and enjoyable. Here are some ideas:

• High-intensity interval training (HIIT). This is great for maximizing calorie burn and improving cardiovascular fitness in a short time. Consider 20 to 30 minutes of alternating between 30 seconds of high-intensity exercise (like sprinting, burpees, or jumping jacks) and 30 seconds of rest.
• Full-body strength training. Strength training helps build muscle and boost metabolism. Try a workout that includes compound movements like squats, deadlifts, bench presses, and pull-ups. Aim for three to four sets of eight to 12 reps for each exercise.
• Circuit training. This combines strength and cardio, keeping workouts varied and engaging. Set up a circuit with exercises like kettlebell swings, box jumps, push-ups, and mountain climbers. Perform each exercise for one minute, then rest for one minute. Repeat the circuit three to four times.
• Outdoor activities. They provide variety and fresh air; plus, they can be more enjoyable and less monotonous. Go for a long hike, a challenging bike ride, or an outdoor boot camp class.
• Longer cardio sessions. If you enjoy cardio, the weekend is a good time for longer sessions that might not fit in during the week. Go on a 45- to 60-minute run, swim, or bike ride at a moderate pace.
• Yoga or Pilates. These practices enhance flexibility, core strength, and relaxation, providing a good balance to more intense workouts. Try a 60-minute class or a session at home focusing on stretching, balance, and core exercises.
• Sports or group fitness classes. Engaging in sports or classes can be fun and social; plus it gives you a structured workout. Join a weekend soccer game, a basketball pick-up game, or a group fitness class like spinning or Zumba.
• Recovery and mobility work. This is essential for overall fitness, helping to prevent injuries and improve performance. Spend 30 to 45 minutes on foam rolling, stretching, and mobility exercises, or attend a guided recovery class.

To set yourself up for success, schedule your workouts as you would any other important appointment, and incorporate different types of workouts to keep things interesting and engage different muscle groups.

Even with just weekend workouts, consistency is key. Aim to stick to a regular schedule and gradually increase intensity or duration to make the most of your fitness routine.

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.     

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.